0 to 50 k in 16 Weeks

Today is Training Day 1 for the Southern Tour 50k.

I’ve delivered a training plan that’s certainly not a “win-the-race” plan, but I’m not a “win-the-race” kind of runner. I think it’s definitely a “finish-the-race” plan.

Here’s it is:

Mo Tu We Th Fr Sa Su Wk Total
Wk 1 2 2 2 4 2 12
Wk 2 2 2 2 6 2 14
Wk 3 2 2 2 8 6 20
Wk 4 2 2 4 10 6 24
Wk 5 2 2 4 12 8 28
Wk 6 2 4 6 14 8 34
Wk 7 4 4 6 16 10 40
Wk 8 4 6 6 18 10 44
Wk 9 4 6 8 20 12 50
Wk 10 4 8 6 22 12 52
Wk 11 6 10 8 24 14 62
Wk 12 6 10 8 26 14 64
Wk 13 6 10 8 28 16 68
Wk 14 6 10 8 30 16 70
Wk 15 4 8 4 10 8 34
Wk 16 3 2 0 31.1 36.1
652.1

There aren’t specific run workouts. It’s straight mileage. If I get comfortable, it’s possible that I’ll make the Tuesday and Thursday runs into something like “speed work”, but it won’t be much more complicated than light-post sprints.

Mondays and Fridays are cross-training/active recovery days. Those days will focus on yoga and calisthenics. Also, there will be a 10 minute calisthenic workout after the Wednesday and Sunday runs.

That’s the plan. It’s firmly set in jello, so I’m willing to change things if I think it’s needed. 

What do you think of the plan? Have any advice for a first time 50k runner?

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